12 - 10 - 8 - 6 - 12 - 12

The following is a challenging bodybuilding workout appropriate for young seniors and many older trainees who have progressed beyond beginner stage. This workout, along with a proper diet, will build muscle and will get you in top shape! However, I believe older out-of-shape beginners should first start with the beginners' program.

In the Body-for-Life version, the first set of 12 reps is a warm-up, an effort of 5 (nice and easy) on a scale of 1 to 10.

After a 1-minute rest (you rest 1 minute between sets except the last 2), the next set (10 reps) gets a little tougher than the first set of 12.

The set of 8 gets tougher yet.

By the time you reach the set of 6, you should be using pretty heavy weights.

Then you drop back to the weight you used for 8 reps, and squeeze out 12 reps. It should be an effort of about a 9.

Without rest, immediately go to the last set (of 12)--doing a different exercise, but one emphasizing the same muscle group, and make an all-out effort to get 12 reps. In other words, on your last set of 12, you go to technical failure. On the difficulty scale of 1 to 10, this last set is your 10. If you think you could have gotten one more rep, make a note to increase the poundage for that last set of 12 at your next workout. On the other hand, if you could not get 12 reps, make a note to reduce the weight next time.

Now you rest for 2-minutes, and then, using the same formula, move on to the next muscle group.

I like the sequence and have used it many times. When my wife, Patty, entered the Body-for-Life
Transformation Challenge (she was one of the top finishers in 2000,
incidentally), she followed it to the letter, and I trained along with
her. The only part I don't care for is training to failure. Although we
both trained to failure when she was taking the Challenge, I find that
kind of intensity over an extended period leads to exercise burnout.

Later, when I did 12, 10, 8, 6, 12, 12, the last two sets were were tough reps, but I'd nearly always stop short of going to failure. In other words, if I had to I could get at least one and maybe even two more reps on my last set.

Certainly there's nothing wrong with
people who are in good shape testing their absolute limits. But I don't
think it's a good idea to go all-out at every workout, long term, even
if you do it for only one set for each body part. I believe by stopping
short of failure you are more likely to stick to an exercise program.

Do
the weight training 3 days per week, with at least one day of rest
between workouts. Alternate between upper- and lower-body days. On your
weight training days off, do 20 minutes of intense cardio, such as sprint intervals. Take one day rest day each week.

Here
is one version of 12, 10, 8, 6, 12, 12. I've selected some exercises I
like for each body part. Use either mine or put in your own favorites.

Upper Body Day

Chest

Dumbbell Bench Press 12, 10, 8, 6, 12 Dumbbell Flyes 12

Shoulders

Dumbbell Overhead Press 12, 10, 8, 6. 12 Dumbbell Side Raise 12

Back

1-Arm Dumbbell Rowing 12, 10, 8, 6, 12 Dumbbell Pullovers 12

Triceps

Dumbbell French Press 12, 10, 8, 6, 12 Lying Triceps Extensions 12

Biceps

Dumbbell Curls 12, 10, 8, 6, 12 Hammer Curls 12

Lower Body Day

Quadriceps

Leg Press 12, 10, 8, 6, 12 Leg Extensions 12

Hamstrings

Lunges (Dumbbells) 12, 10, 8, 6, 12 Leg Curls 12

Calves

Donkey Calf Raise 12, 10, 8, 6, 12 One-Leg Calf Raise 12

Abdominals

Hanging Leg Raise 12, 10, 8, 2, 12 Decline Sit-Ups 12

Relax and softly stretch for a few minutes after completing your workouts.

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